Yoga Chikitsa · Primary
Standing Sequence
Standing poses of Primary, in the order they are counted in the room.
These Primary poses are practised in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.
Padahastasana
Hand-to-foot pose
Hands slide under the feet.
The fold stays in the hips, not the neck.
Utthita Trikonasana
Extended triangle
Front leg straight. One hand to the floor or shin, the other line to the sky.
Gaze up.
Utthita Parsvakonasana
Extended side angle
Front knee over the ankle.
A long line from the back foot to the upper hand.
Parivrtta Parsvakonasana
Revolved side angle
A bind or a twist over the bent front leg.
The back foot keeps the mat.
Prasarita Padottanasana A
Wide-legged fold A
Feet wide. Hands to the floor, head toward the mat.
The legs stay long.
Prasarita Padottanasana B
Wide-legged fold B
Hands at the waist. Fold forward, shoulders back.
The legs stay long.
Prasarita Padottanasana C
Wide-legged fold C
Hands clasp behind the back. The fold comes after the grip.
The legs stay long.
Prasarita Padottanasana D
Wide-legged fold D
First fingers around the big toes. Fold with long legs.
The head is heavy only when the legs hold.
Parsvottanasana
Intense side stretch
Hands in prayer behind the back, or to the floor.
Square the hips over the front foot.
Utthita Hasta Padangusthasana
Hand-to-big-toe
Hold the big toe. Stand, fold, then take the leg to the side.
Both sides.
Ardha Baddha Padmottanasana
Half bound lotus standing fold
One foot into half lotus, hand binds. Fold over the standing leg.
Both sides.
